by Tay Gabbidon | Mar 28, 2023 | Uncategorized
IS THERE A CONNECTION BETWEEN THE THYROID AND THE GUT?
Science has known that there is a connection between the gut and thyroid since the 1950s. However, the understanding of it’s importance comes from more recent discoveries. Traditionally, medication has been the only treatment for thyroid conditions. Now most doctors believe that a holistic approach to diet and lifestyle may play a more vital role in treatment.
In many cases, gut dysbiosis (bad bacteria) and autoimmune diseases, such as Hashimoto’s, are symbiotic. Therefore, addressing the root cause of inflammation, and improving gut health is absolutely necessary for treatment, and possible remission. Getting your gut to a healthy ratio of 80% probiotic to 20% dysbiotic bacteria will improve your metabolic function ability.
A study conducted in 2019, found that patients with thyroid cancer and nodules had an increase is dysbiotic strep bacteria when compared to probiotic. The study concluded that probiotics should be used to treat and prevent thyroid cancer, because of the strong association to autoimmunity.
HOW DOES THE THYROID COMMUNICATE TO THE GUT MICROBIOME?
THE HYPOTHALAMIC PITUITARY THYROID AXIS
The Hypothalamic Pituitary Thyroid (HPT) axis is a complex neuroendocrine system that regulates the body’s metabolism, growth and development, and internal organ function. It is responsible for the production and release of thyroid hormones. Thyroid hormones are essential for maintaining balance in the body’s metabolism.
The HPT axis starts in the hypothalamus, a small area of the brain that releases thyrotropin-releasing hormone (TRH). TRH travels to the pituitary gland, a small pea-sized gland located at the base of the brain, and signals it to release thyroid-stimulating hormone (TSH). TSH then travels to the thyroid gland, a butterfly-shaped gland located in the neck, and signals it to produce and release the thyroid hormones – thyroxine (T4) and triiodothyronine (T3). The thyroid hormones play a vital role in regulating the body’s metabolism, energy expenditure, heart rate, and temperature. Once the thyroid hormones are balanced, they signal back to the hypothalamus and pituitary glanda to regulate the production of TRH and TSH, forming a feedback loop that maintains the body’s optimal functioning.
This feedback loop can become dysregulated by bad bacteria, which can impair gland function. Dysbiotic bacteria can also cause gut permeability, which increases autoimmunity. The more autoimmunity there is the more stress put onto the HP axis.
THE HYPOTHALAMIC PITUITARY ADRENAL & HYPOTHALAMIC PITUITARY GUT AXISES
The ‘HPA’ axis stands for Hypothalamic-Pituitary-Adrenal axis. Notice how ‘adrenal’ and ‘thyroid’ are used interchangeably. Respectively, HPG represents the Hypothalamic Pituitary Gut axis. See the pattern? The hypothalamic and pituitary are glands in the brain. The word that follows identifies the gland in the body where the feedback loop is communicating.
In response to stress, the adrenals release the hormone cortisol. Too much cortisol in the body will disrupt the conversion of T4 into T3, affecting the thyroid, slowing down your metabolism.
HOW CAN I USE MY GUT MICROBIOME TO IMPROVE THYROID FUNCTION?
The microbiome has effect on digestion, as healthy bacteria is needed to produce good acids. Healthy bacteria makes is difficult for bad bacteria to flourish. Good bacteria excretes toxins (endotoxins, lipopolysaccharides, lithocholic acid, etc.). Bad bacteria excretes vital nutrients, such as zinc, magnesium, Vitamin A, etc.)
A well rounded approach works best. Sticking to a diet high in fermented foods, such as kimchi, sauerkraut and kefir, will help healthy gut bacteria thrive. Keeping stress low will help regulate the HP axis in positive way.
References:
https://pubmed.ncbi.nlm.nih.gov/30584647/
https://pubmed.ncbi.nlm.nih.gov/27801835/
https://pubmed.ncbi.nlm.nih.gov/27801835/
https://pubmed.ncbi.nlm.nih.gov/28689782/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794709/
https://pubmed.ncbi.nlm.nih.gov/28918360/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715198/
Like this article? Here’s more similar articles!:
What is Estrobolome Gut Bacteria – https://immortal-training.com/what-is-estrobolome-gut-bacteria/
10 Ways to Boost Your Metabolism – https://immortal-training.com/10-ways-to-boost-your-metabolism/
by Tay Gabbidon | Mar 26, 2023 | Uncategorized
The Estrobolome: Understanding Our Gut Bacteria and Their Hormonal Influence
The human body is home to trillions of microorganisms. The majority of them living within our gut. These bacteria play a significant role in our overall health. They contribute to a healthy immune system and aid in the absorption of nutrients. However, research has revealed that these bacteria also influence our hormonal balance, specifically in women.
What is the Estrobolome?
The estrobolome is a subset of our gut microbiota that has been shown to metabolize estrogen, a predominantly female hormone. Estrogen plays a vital role in regulating the menstrual cycle, and pregnancy. It has also been linked to various health conditions like breast cancer, obesity, and diabetes. The estrobolome is essential for maintaining hormonal balance by breaking down estrogen into a less potent form that can be excreted though the urine or faeces.
The 2017 study titled “The gut microbiome and estradiol levels in female reproductive-age women” investigates the relationship between the diversity of the gut microbiome, and estradiol levels in women of reproductive age. The study found that the diversity of the gut microbiome was positively correlated with circulatory levels of estradiol. Furthermore, specific bacterial species, including Lactobacillus and Bifidobacterium, were significantly associated with higher estradiol levels. These findings suggest that the gut microbiome plays a crucial role in regulating hormone levels, and reproductive health in women.
Further research has suggested that disruptions to the estrobolome can lead to a buildup of estrogen and hormonal imbalances. An imbalance can lead to an increased risk of developing breast cancer, endometriosis, polycystic ovary syndrome, reproductive, and hormonal disorders. Interestingly, studies have also shown that the estrobolome can be influenced by diet and lifestyle choices such as exercise and tobacco use.
How Can I Improve My Estrobolome Gut Health?
Prebiotics and probiotics are essential in promoting a healthy estrobolome. Prebiotic-rich foods like asparagus, garlic, onion, leeks, and legumes provide fiber, which is essential for promoting healthy gut bacteria growth. Probiotic foods like kefir, kimchi, and kombucha contain live and active cultures that help replenish the gut microbiota. In contrast, a poor diet filled with sugary snacks, processed foods, and alcohol can promote the growth of harmful bacteria that disrupt the estrobolome’s delicate balance.
Conclusion
To summarize, the estrobolome is essential in maintaining hormonal balance. Health-promoting lifestyle choices, including a diet rich in prebiotics and probiotics, can help maintain a healthy estrobolome. As research in this field continues to grow, future therapies targeting the estrobolome may be developed to prevent and treat hormonal imbalances in women.
References:
https://pubmed.ncbi.nlm.nih.gov/28778332/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5017946/
Did you enjoy this article? Here’s another!: https://immortal-training.com/strength-training-and-dieting-throughout-your-menstrual-cycle/
by Tay Gabbidon | Mar 26, 2023 | Blog, Cardio, Science, Uncategorized
Steady-State Cardio v HIIT – Which is Better?
Steady-state cardio (SSC) and high-intensity interval training (HIIT) are two very different types of exercise. While SSC is typically done at a moderate level of intensity for an extended period of time, HIIT involves bursts of high-intensity exercise followed by periods of rest or low-intensity exercise.
So, which one is better? The answer actually depends on your fitness goals and personal preferences.
However, here are some factors to consider when comparing steady-state cardio to HIIT:
Time Efficiency
HIIT typically takes less time to complete than steady-state cardio because of the high-intensity bursts that are involved. In fact, research has shown that just 15-20 minutes of HIIT can produce similar results to 45-60 minutes of steady-state cardio. Therefore, if you are short on time, HIIT may be the better choice for you.
Caloric Burn
HIIT has been shown to burn more calories in a shorter amount of time than steady-state cardio. This is because the high-intensity bursts increase your metabolism and keep it elevated throughout the day. HIIT also depletes glycogen stores in the muscles quicker than SSC, making it easier to achieve thermogenesis (burning of fat). However, steady-state cardio is still effective for burning calories and can be a great option for those who enjoy longer, more relaxing workouts.
Cardiovascular Health
Both types of exercise are great for improving cardiovascular health. However, SSC is typically better for increasing endurance and cardiovascular capacity, while HIIT is better for improving overall cardiovascular function and reducing the risk of heart disease.
Muscle Building
HIIT is great for building lean muscle mass, as it involves strength-training exercises in addition to cardio. Steady-state cardio, on the other hand, can actually break down muscle mass if done for too long or too frequently. Visualise, and compare the physiques of marathon runners v. 100 meter sprinters. The difference in overall muscle mass speaks for itself.
Injury Risk
HIIT can be more intense and may pose a higher risk of injury if not done properly. Steady-state cardio, while still requiring proper form and technique, is generally lower impact and less likely to cause injury.
In conclusion, both steady-state cardio and HIIT are effective forms of exercise that offer different benefits. Ultimately, the best choice for you will depend on your individual goals and preferences. Mixing both types of exercise into your workout routine is also a great option to get the best of both worlds.
References:
https://pubmed.ncbi.nlm.nih.gov/25162652/
https://pubmed.ncbi.nlm.nih.gov/22201691/
https://pubmed.ncbi.nlm.nih.gov/17414804/
Did you enjoy this article? Here’s another!: https://immortal-training.com/10-ways-to-boost-your-metabolism/
by Tay Gabbidon | Mar 25, 2023 | Uncategorized
What is the Best Way to Boost Your Metabolism?
Having a fast metabolism means your body burns calories at a higher rate, making it easier to maintain or lose weight. While your metabolism can be somewhat determined by genetics, there are several things you can do to increase it.
Here Are 10 Ways to Boost Your Metabolism
1) Build Muscle:
Muscle is more metabolically active than fat, meaning it burns more calories at rest. The more muscle you have, the more calories you’ll burn even when you’re not exercising. Resistance training, such as weightlifting, is the best way to build muscle.
2) Drink Enough Water:
Drinking water can help you burn more calories. When you’re dehydrated, your metabolism slows down. Try to drink at least eight glasses of water a day.
3) Eat More Protein:
Protein requires more energy to digest than carbs or fat, meaning it burns more calories. Eating a high-protein diet can increase your metabolic rate and help you lose more weight. Protein is also needed to build muscle, and higher muscle mass leads to a higher metabolism as previously mentioned.
4) Eat Enough Calories:
Starving yourself can slow your metabolism down. Your body goes into “starvation mode,” conserving energy and burning fewer calories. Staying in a deficit that is more than 500kcal per day will make you produce reverse T3, which blocks the thyroid receptors from binding to real T3 (the active thyroid hormone). Make sure you’re eating enough calories to keep your metabolism running at a healthy rate.
5) Spice It Up:
Eating spicy foods, such as cayenne pepper or jalapeños, can temporarily increase your metabolism. Capsaicin, the compound that gives chili peppers their heat, can boost your metabolic rate by up to 8%.
6) Drink Coffee, or Green Tea:
Coffee and green tea contains caffeine, which can boost your metabolic rate by up to 11%. However, drinking too much caffeine can have negative effects, so limit your intake to no more than three cups a day.
7) Get Enough Sleep:
Lack of sleep can slow down your metabolism. Aim for at least seven hours a night, and try to stick to a regular sleep schedule.
8) Do Cardio:
Cardiovascular exercise, such as running or cycling, can boost your metabolism for several hours after your workout. Aim for at least 30 minutes of cardio a day.
9) Stand Up:
Sitting for extended periods of time can slow your metabolism down. Try to stand up and move around for a few minutes every hour.
10) Get Some Sun:
Vitamin D deficiency can slow your metabolism down. Getting enough sun exposure, or taking a vitamin D supplement, can help boost your metabolism. In conclusion, while you can’t change your genetics, you can increase your metabolism through diet, exercise and lifestyle changes. Try out these tips to help boost your metabolism and maintain a healthy weight.
References:
https://pubmed.ncbi.nlm.nih.gov/23858091/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
https://pubmed.ncbi.nlm.nih.gov/7369170/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/
Like what you read? Here are some more articles to help on your weight loss journey:
Intermittent Fasting Guide: https://immortal-training.com/intermittent-fasting-24-hour-guide/
Five Main Causes of Belly Fat in Women: https://immortal-training.com/5-main-causes-of-belly-fat-in-women/
by Tay Gabbidon | Mar 15, 2023 | Blog, Nutrition, Science, Uncategorized
WHAT ARE THE MAIN CAUSES OF BELLY FAT IN WOMEN?
There are many causes for belly fat storage in women, but in this article we will focus on the five biggest, as they are completely different for women than they are for men.
In my experience and research, I have found that the most common problems that women face have to do with one, or more of the following:
- Thyroidal minerals
- Calories
- Protein
- Vitamin D, and/or
- Sleeping patterns
THYROID MINERALS
WHAT ROLE DOES THE THYROID PLAY IN BELLY FAT STORAGE FOR WOMEN?
Thyroid minerals seem to play a much bigger role in weight loss in women than it does for men. Studies show that one in ten men are affected by thyroid issues, compared to one in ten women. The American Thyroid Association estimates that five to eight women are affected by Hashimoto’s to every one man.
THYROID HORMONES
Our thyroids produce a hormone known as T4 (thyroxine), which gets converted into T3 (triiodothyronine). T3 is the active thyroid hormone that acts on the tissues & cells in our bodies to control metabolism. It does this by increasing oxygen in the mitochondria that causes thermogenesis (burning of fat). T3 also plays a vital role in metabolising glucose/carbohydrates.
The inability to produce adequate levels of T3 will make it difficult to efficiently burn glucose in the cell. Glucose eventually gets converted into fat in the liver through a process called de novo lipogenesis (storing of fat), and liver fat accumulates to… guess what… belly fat.
HOW TO HACK YOUR THYROID
Iodine is critical for creating thyroid hormone. In supplement form it is usually sold in the form of sea kelp, but seafood, and seaweed are the best food sources.
When the thyroid converts iodine it also creates hydrogen peroxide, which can can trigger symptoms in people with autoimmune conditions, such as Hashimoto’s. Selenium is a mineral that is needed for the conversion of T4 into T3 that also neutralises hydrogen peroxide, so it should be taken alongside iodine.
Zinc is another important thyroid mineral, which needed to trigger the thyroid hormone receptors in the hypothalamus gland of the brain.
LOW CALORIE DIETS
HOW DO LOW CALORIE DIETS CAUSE BELLY FAT IN WOMEN?
Studies show that women are more likely to go low-cal than men. Even though staying in a calorie deficit is important for weight loss dropping too many can be counterproductive.
When calories drop too low the body increases thyroid stimulating hormone (TSH) to make more thyroid, but instead of converting T4 to T3 it starts producing reverse T3. Reverse T3 blocks the thyroid receptors, so that normal T3 cannot bind. This makes a slow metabolism even slower.
To avoid creating too much reverse T3 you should keep your deficit within the 200-500kcal range, and go back to baseline every 4-5 days.
NOT GETTING ENOUGH PROTEIN
Micronutrients are those that have calories, which means they give us energy. Besides carbohydrates, and fats, protein is one of the three macronutrients. Protein is needed to build and repair muscles & bones, and to make hormones & enzymes.
That means it can increase lean body mass (LBM). The more LBM the higher the basal metabolic rate (BMR), which is the amount of calories needed to maintain a person’s bodyweight. Our BMR is responsible for 60-70% of the calories we burn. Therefore, lean body mass is directly linked to metabolic health. The higher the lean body mass, the more calories burned at rest.
Protein also burns more calories during digestion than any other food, and is more satiating, which means you’re less likely to binge on crap food.
Women should consume 1.5 grams of protein per 1 kilogram of bodyweight per day, while men need 2 grams per kilo.
VITAMIN D
IS VITAMIN D DEFICIENCY ONE OF THE MAIN CAUSES OF BELLY FAT IN WOMEN?
Despite the name, Vitamin D is actually a hormone. It is the only hormone that our bodies can’t create on its own. Vitamin D must be consumed through food, or obtained through sunlight.
In a Study from the American Journal of Clinical Medicine, named Effects of Weight Loss on Serum Vitamin D in Menopausal Women, 439 women aged 50-75 took part in a year long trial. The women were split into four groups: 1) diet only; 2) exercise & diet; 3) exercise only, and; 4) a controlled group.
The study found that the women who lost 5-10% of their bodyweight had an increase in Vitamin D3, but when they lost 15% that number tripled. What does this mean?
Vitamin D is fat soluble, so it will be released during thermogenesis. When this happens, uncoupling protein-3 also gets released, which stops excess fat from getting into cells. Instead the fat gets burnt, or excreted. The conclusion suggests that metabolism of Vitamin D.
STRESS
HOW IS STRESS ONE OF THE MAIN CAUSES OF BELLY FAT IN WOMEN?
A study published in the Journal of Brain & Behaviour found that women are two times more likely to suffer from anxiety & stress than men.
Stress can be caused by a lot of things, but the most common is a lack of sleep. With a lot of people, a lack of sleep also leads consuming too much caffeine during the day. Both of these issues can contribute to adrenal fatigue.
The adrenal glands sit jus above the kidneys. Stress causes adrenaline, and cortisol (stress hormone) to be released from the adrenal glands. There are four times more cortisol receptors in the abdominals compared to the rest of the body, so stress eating means that a considerable amount of that chocolate cake is going to be stored around the mid-section.
The remedy for this is to make sure you get 7-9 hours sleep per night, and to incorporate practices into your life that help reduce stress, such as meditation, yoga, nature walks, warm, candle-lit baths, etc.
REFERENCES:
Study – JAMA: https://jamanetwork.com/journals/jama/fullarticle/1103993
Study – American Journal of Clinical Nutrition: https://pubmed.ncbi.nlm.nih.gov/14592784/
https://academic.oup.com/ajcn/article/94/1/95/4597994?login=false
Journal of Biological Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4966724/
Journal of Brain & Behaviour: https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.497
by Tay Gabbidon | Mar 2, 2023 | Uncategorized
HOW DOES THE RULE OF ADAPTATION CAUSE MUSCLE GROWTH?
Did you know that our muscles don’t grow when we exercise? The truth is in fact the opposite. Exercise actually creates microtears that temporarily damage the muscles. Then, over the next few days, using the protein we consume from our diets, the body enables itself to overcome that stress by building the muscles back stronger. This is the rule of adaptation that causes muscle growth.
But thinking about it even deeper will conclude that this rule isn’t exclusive to the muscles. It is actually a universal law. There is no such thing as growth inside the comfort zone. Proof of this can be found all throughout nature.
The rule of adaptation has even been passed down through legend, and the Ancient Greek story of Milo is a perfect example of that. Milo trained by carrying a calf everyday from birth, so that his strength grew as it later became an ox. The legend says that he carried a fully grown ox on his shoulders at the Olympia stadium – a true exhibition of strength gained through adaptation.
To get the muscles to grow they need to be fatigued enough to become damaged. This is done best with progressive overloading.
WHAT IS PROGRESSIVE OVERLOAD?
Progressive overload is the gradual increase of stress placed on the body during exercise training, which causes the body to adapt to new stimuli. Meaning that you are working to, or close to muscle failure at some point during your workout. Thus causing adaptation through muscle repair the days thereafter.
WHAT IS MUSCLE FAILURE?
Muscle failure is when the neurological system can no longer produce enough force for a muscle to contract concentrically. Quite frankly, it is when a muscle stops working during an exercise.
WHAT ARE THE BEST WAYS TO PROGRESSIVELY OVERLOAD THE MUSCLES?
In my experience I have learned that versatility is what sets resistance training apart from the rest. Aside from the hundreds of different exercises to choose from for each muscle group, changing the way you progressively overload the muscles the will also add more variety to your workouts.
Here are ways to use progressive overload in your workouts:
- Up the weight – by incrementally adding more resistance over time to put more demand on the muscle (best for increasing strength).
- Add more repetitions – by incrementally adding more repetitions to an exercise over time (best for endurance).
- Increase sets – when you feel your fitness has improved enough to add more volume.
- Frequency – how often you train. Muscle recovery should be taken into account when using this approach, as training too hard without allowing enough time for recovery will slow down your growth progress.
- Number of exercises – adding more movements.
- Rest periods – the longer you rest, the more strength you will be able to access.
- Intensity – using more explosiveness in your movements.
WHAT HAPPENS DURING MUSCLE GROWTH?
HYPERTROPHY
An increase in muscle size is called hypertrophy, which occurs because of an increase of cells inside the sarcomere (water) of the muscles. Said increase of muscle cells is referred to as hyperplasia, and it is stimulated by growth hormone.
TENDON STRENGTH
Training also increases strength in the tendons. Because tendons connect muscles to bone, it enables a contraction of the muscle that can pull the bone with more force. And since tendons are made from collagen, which is strong & elastic, they are able to stop the muscles from tearing as the fibres get thicker, and more dense.
MYOGLOBIN STORES
During muscle growth, there is also an increase in the stores of myoglobin, which is a protein similar to haemoglobin that carries oxygen in the blood from the respiratory organs to the rest of the body. Myoglobin is found in the muscle tissue, and its main job is to bind & store oxygen & iron in the muscle cells for production of energy (ATP). Doing too much cardio, or overtraining, can cause the muscles to breakdown. In which case you could find myoglobin in the blood stream, but it is not ideal.
MITOCHONDRIA
When muscles grow, there is also an increase in the number and size of mitochondria inside the cells. Mitochondria are organelles designed for cellular respiration. This is where ATP (adenosine triphosphate) is made, and why the mitochondria is known as the powerhouse of the cell.
GLYCOGEN & FAT
Glycogen is a form of glucose stored in the muscle that can be quickly broken down for energy. During training, we burn glycogen and fat as fuel, which forces the body to store more, so that it can deal with that stress again. Consuming carbohydrates and caffeine after training helps improve glycogen storage.
We also notice an increase in intramuscular triglycerides (fat that lives mostly in the blood). This allows for more fat to be oxidised in the muscle when glycogen is depleted.
MUSCULAR STRENGTH
The first six weeks of gains in muscle strength are typically down to the improvement of neurological pathways that come from training. The real strength gains come later by using progressive overload.
Use it, or lose it is the rule, so expect to lose 10% of your strength gains after eight weeks of no training, and up to 40% muscular endurance.
SIMILAR POSTS
Optimising Strength Training Around Your Menstrual Cycle: https://immortal-training.com/strength-training-and-dieting-throughout-your-menstrual-cycle/
Vegan Diet Deficiencies: https://immortal-training.com/strength-training-and-dieting-throughout-your-menstrual-cycle/
REFERENCES
The Adaptations to Strength Training: Morphological and Neurological Contributions to Increased Strength: https://pubmed.ncbi.nlm.nih.gov/17241104/
Eccentric Verses Conventional Exercise Therapy in Patients with Rotator Cuff Tendinopathy: https://pubmed.ncbi.nlm.nih.gov/27351548/
Identifying the Structural Adaptations that Drive Mechanical Load-Induced Growthof Skeletal Muscle: https://pubmed.ncbi.nlm.nih.gov/32660165/
The Effects of Resistance Training in Women on Dynamic Strength And Muscular Hypertrophy: https://pubmed.ncbi.nlm.nih.gov/31820374/
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